Menopause and Mental Health: 7 Top Tips to Manage Mood Changes

For many women, menopause brings on thoughts of hot flashes, night sweats and disrupted sleep. However, the emotional challenges often accompanying “the change” are less discussed but equally impactful. Nearly 4 in 10 women experience mood symptoms during the early stages of menopause, according to the American College of Obstetricians and Gynecologists. These symptoms can be like premenstrual syndrome (PMS), presenting as irritability, anxiety, low energy and even depression. Far from being a purely physical transition, menopause greatly affects mental health. These mood changes may disrupt normal functioning because these symptoms often appear suddenly during busy times in our lives filled with responsibilities at home and work. By understanding these emotional shifts and preparing yourself with effective strategies, you can regain control and approach menopause with resilience.

How does menopause affect mental health?

The hormonal fluctuations that occur during perimenopause and menopause have a direct impact on the brain, affecting mood regulation and emotional well-being. In addition, a person’s feelings about aging, fertility, changes in the quality of life, and how they engage with others at home and work can intensify the changes in a woman’s mental health.

What is the cause of mental health changes during menopause?

Estrogen influences reproductive health and plays a critical role in producing serotonin, the brain’s “feel good” chemical, contributing to mood regulation. The fluctuation of estrogen leads to the rise and fall of serotonin levels, contributing to mood swings, irritability and feelings of sadness. This fluctuation in hormones often causes emotional turbulence that can be overwhelming and frequently affects relationships, job performance and overall quality of life.

What are the common emotional symptoms of menopause?

While every woman’s experience is unique, some mental health challenges are more common during menopause:

• Anxiety
• Anger and irritability
• Low energy and fatigue
• Tearfulness and mood swings
• Decreased self-esteem
• Loss of confidence
• Difficulty concentrating
• Depression

Although estrogen is the primary contributor to depression, women with a history of depression are at a significantly higher risk of experiencing depressive symptoms during menopause. Other contributors to mental health changes, such as mood swings and depression, include menopausal symptoms like hot flashes, night sweats, sleep disturbances and major life stressors. In addition, negative attitudes towards aging, lack of social support, and poor coping mechanisms can also contribute to depression.

What are practical ways to manage menopausal mood changes?

Although emotional changes can feel unavoidable, there are actionable steps women can take to manage their symptoms and improve their mental well-being. Menopause is a natural part of aging, but its challenges should not be faced alone or without support.

1. Prioritize physical activity - Exercise is a natural mood booster. Regular, moderately intense aerobic activities, such as brisk walking, improve energy levels, reduce stress and regulate sleep patterns. Pair this with muscle-strengthening exercises to further enhance mental and physical health.
2. Focus on nutrition - A balanced diet is essential in managing menopause-related emotional swings. Incorporate foods rich in Omega-3 fatty acids (like salmon and walnuts) and high in protein to stabilize energy levels and support brain health. Reducing processed sugar and refined carbs can also prevent sharp energy and mood fluctuations.
3. Limit alcohol consumption - While a glass of wine might feel like a way to unwind, alcohol can exacerbate mood disorders and negatively impact sleep quality. Cutting back or eliminating alcohol can leave you feeling more rested and less irritable the next day.
4. Practice relaxation techniques - Engaging in calming activities such as yoga, meditation, or rhythmic breathing exercises has proven beneficial for reducing anxiety and improving overall emotional well-being. These practices help anchor the mind and create a state of calm even amid hormonal storms.
5. Build a support network - Connecting with others who understand your challenges can make a difference. Whether it’s a family member, close friend, or community group, surrounding yourself with compassionate and understanding people helps combat feelings of isolation.
6. Get a good night's sleep - Many women experiencing perimenopause and menopause will experience problems with sleeping. Lack of sleep and fatigue can also worsen symptoms, including irritability, inability to concentrate, anxiety and depression. Maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and sleeping in a cool, dark environment are important to ensure good sleep quality.
7. Explore medical options - For women with severe symptoms, medical intervention can provide additional relief. Options include:

Hormone replacement therapy (HRT): While not suitable for everyone, HRT can help balance hormones, alleviating mood swings and other physical symptoms of menopause, like hot flashes. Consult your healthcare provider to weigh the benefits and risks.

Cognitive behavioral therapy (CBT): This form of talk therapy is highly effective in addressing anxiety and depression, helping people manage their emotional responses to life changes.

Antidepressants and anti-anxiety medications: For those severely impacted, pharmacological solutions can provide significant relief, particularly when prescribed alongside other treatments.

Why is it important to seek support during menopause?

Menopause is not a battle that women need to fight alone. If emotional symptoms are taking a toll on your mental health, it’s crucial to open up to a trusted healthcare provider. By sharing your experiences, professionals can develop an individualized action plan tailored to your symptoms and medical history. This support empowers women to take control of their health and reclaim their sense of self during a time of transition.

Thriving through menopause

Menopause is a complex relationship of emotional and physical changes, but it doesn’t have to overshadow this stage of life. When armed with the right tools and support, women can address the mental health challenges of menopause and emerge stronger.

A proactive approach to managing these symptoms through lifestyle adjustments, emotional support and medical options marks the difference between merely enduring menopause and thriving through it. Accepting these changes as part of life’s evolution allows women to shift their focus to what truly matters: living a full and vibrant existence.

Ready to reclaim your mental health?

If you or someone you love is navigating the emotional challenges of menopause, reaching out for help is a vital first step. Consult an OB-GYN or mental health professional to explore your options and develop a plan tailored to you. It’s your time to thrive — not just survive.